People living with heart conditions may need to rethink the timing and pace of their morning walks as winter arrives, with colder temperatures, fog and poor air quality placing additional demands on the cardiovascular system.
Regular physical activity remains beneficial for heart health, but outdoor exercise can be more challenging for those with coronary artery disease, high blood pressure or a previous heart attack. The advice from cardiologist Dr Ashok B Malpani, of BM Birla Heart Hospital in Kolkata, is not to abandon exercise altogether, but to take greater care over when and how it is done.
Why cold weather can put pressure on the heart
Low temperatures cause the blood vessels to narrow, a response known as vasoconstriction. This can push blood pressure upwards and require the heart to work harder as it circulates blood around the body. Cold air may also increase the amount of oxygen the heart needs.
That combination can be particularly significant for people whose coronary arteries are already narrowed. In vulnerable individuals, exposure to cold alongside physical exertion may trigger chest pain or other symptoms associated with heart disease. The risk is therefore not simply about feeling uncomfortable outdoors: the conditions can alter the physical demands placed on the heart.
“People with existing heart conditions should avoid stepping out very early when temperatures are at their lowest, particularly during cold waves.”
Dr Malpani said a later start may be preferable, once the air has become relatively warmer. However, temperature should not be the only consideration. Winter mornings can also bring elevated pollution levels in many Indian cities, meaning that a milder part of the day is not automatically the best time to exercise.
A practical winter walking checklist
Checking conditions before leaving home can help people make a more informed decision about whether to walk outside and when to do so. The key factors highlighted in the advice are:
- Timing: avoid the coldest point of the morning, especially during a cold wave.
- Temperature: consider waiting until the air has warmed somewhat.
- Air quality: check local pollution information before exercising outdoors.
- Clothing: wear several light layers to help retain body heat.
- Pace: begin gently rather than moving straight into strenuous activity.
| Before a winter walk | What to consider |
|---|---|
| Weather | Is the morning unusually cold or affected by a cold wave? |
| Air quality | Could pollution make outdoor exercise less suitable? |
| Clothing | Can several light layers provide adequate warmth? |
| Exercise | Can the walk begin at a slower, more measured pace? |
Small changes can make exercise more manageable
For many people, the most useful adjustment may be moving a walk away from the earliest part of the morning. This preserves the routine of staying active while reducing exposure to the day’s lowest temperatures. It also creates an opportunity to look at the latest weather and pollution information before deciding whether outdoor exercise is appropriate.
Clothing is another straightforward part of preparation. Several lighter garments can help maintain warmth without relying on a single heavy layer. Starting slowly is also important, particularly when the body is moving from a warm indoor environment into cold air and the heart is already working under more demanding conditions.
The wider message is one of sensible adaptation rather than complete avoidance. Walking can continue to form part of a healthy routine, but people with existing cardiac conditions should pay attention to the weather, pollution and their own level of exertion. If winter conditions are especially severe, changing the time of the walk may be a simple way to make outdoor activity more comfortable and safer.
